Raffles & Supplementary Skills

Coached the Raffles rugby boys.

Gave "What is Fitness?" Lecture. Tried to keep it short and simple (and visual).

Fundamentals 3 - the Dead Series (I coached, U-Jin demo'd)

Conducted stretch down - next time fewer stretches: hip flexors, glute medius, hamstrings, shoulders.

Felt nauseous and like I was going to pass out (apparently pulse was really weak and Oly lifts not advisable nor anything else dynamic) so just did some supplementary work.

Static dips
5-5-5
Ring Rows
5-5-5
Alternate KB press from seated (8kg)
5-5-5

Glute ham raises with 25# plate
10-10-10
GHD sit ups (bottom range)
5-5-5
GHD sit ups (top range)
10-10-10

Ring pull ups
1 x 10 - need to get a bit higher to facilitate transition Lenny said, and also to practise the kip separately.

fundamentals
coaching
RI
skills_practice